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Recipes
Chicken Piccata with Lemon, Capers and Artichoke Hearts
By BClover
Place chicken in zip-top bags and pound with a meat mallet or rolling pin until 1/4-inch thick
- 4 (4-ounce) boneless, skinless chicken breast halves
- Salt and ground black pepper
- 1/3 cup all-purpose flour
- 1/2 teaspoon finely grated lemon zest
- 1/2 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1 tablespoon olive oil
- 1/4 cup fresh lemon juice
- 1/2 cup dry white wine
- 1/2 cup reduced-sodium chicken broth
- 1 (14-ounce) can artichoke hearts, quartered
- 1/4 cup drained capers
- 1 cup quick-cooking brown rice
- 1/2 cup frozen lima beans
Inside-Out Lasagna
By BClover
For meat lovers, brown some crumbled turkey sausage along with the onions and garlic
- * 8 ounces whole-wheat rotini or fusilli
- * 1 tablespoon extra-virgin olive oil
- * 1 onion, chopped
- * 3 cloves cloves garlic, sliced
- * 8 ounces sliced white mushrooms (about 3 1/2 cups)
- * 1/2 teaspoon salt
- * 1/4 teaspoon freshly ground pepper
- * 1 14-ounce can diced tomatoes with Italian herbs
- * 8 cups baby spinach
- * 1/2 teaspoon crushed red pepper (optional)
- * 3/4 cup part-skim ricotta cheese
Cumin-Lime and Black Bean Zucchini Boats
By BClover
PREP TIME 10 mins. COOK TIME 30 mins
- For the dressing:
- 2 medium-size yellow or green zucchini
- 1-2 TBS olive oil
- 1 small yellow onion, finely chopped
- 2-3 cloves of garlic, minced
- 1 serrano pepper, seeded and diced
- 1 cup organic black beans, drained and rinsed
- 1 cups cherry tomatoes, sliced in half
- 1/4 cup shredded pepper jack cheese
- 1 cup pre cooked quinoa or rice
- 1 small bunch of cilantro
- 2 TBS olive oil
- 1 tsp ground cumin
- 1 TBS honey
- Juice from 1 lime
- pinch of crushed red pepper flakes
Flat iron steak with cauliflower and arugula
By BClover
Serves 3 329 cal, 18.3 g fat, 32
- 4 small flat iron steaks (don’t do what I did, read below)
- 1 head cauliflower, cored and cut into small florets
- 2 garlic cloves, smashed
- 2 T fresh lemon juice
- 1 T olive oil
- 2 bunches arugula, thick stems removed. or 10 oz of baby arugula and ignore the stems!
- 1 ounce Parmesan, shaved with a veggie peeler
Chicken, Potato, and Leek Pie
By BClover
Julianna Grimes, Cooking Light AUGUST 2012 was original recipe, I changed it to this and here is the nutritional ...
- Crust
- 1/2 cup all purpose flour
- 1/2 cup white whole wheat flour
- 3 tbsp butter
- 1/4 tsp salt
- 4 tbsp cold water
- 1 tbsp 1% milk
- 1/4 tsp each, thyme, parsley, garlic powder
- Filling
- 2 slice center cut bacon, chopped
- 1 8 ounces potato ( about 1 1/2 cups chopped)
- 12 oz bag peas and carrots, frozen
- 1 lb chicken tenders, cut into bite-sized pieces
- 3 1/2 tablespoons all-purpose flour
- 3 cups sliced leeks (about 2)
- 2 teaspoon kosher salt
- 1/2 teaspoon pepper
- 1/2 tsp sage, dried
- 1 tsp garlic powder
- 1/2 tsp thyme
- 1/2 tsp marjoram, dried
- 1 tsp parsley, dried
- 1/2 tsp tarragon, dried
- 2 cups fat-free, salt free, homemade chicken stock
- Topping for crust
- 1 tablespoon 1% milk
- 1 large egg white
Seared Cod with Chive Butter Sauce
By BClover
Directions Preheat oven to 400 degrees F
- 4 (6-ounce) cod fillets
- Panko bread crumbs
- 2 eggs, for egg wash
- Kosher salt and freshly cracked black pepper
- 4 tablespoons grapeseed oil
- 1/2 lemon, juiced
- 1 tablespoon butter
- 1 sprig fresh thyme
- Butter Sauce, recipe follows
- 2 cups white wine (recommended: Chardonnay)
- 2 sprigs fresh thyme
- 1 shallot, sliced
- 2 clove garlic, smashed
- 2 tablespoons heavy cream
- 1/2 lemon, juiced
- 2 tablespoons cold butter
- 3 tablespoons chopped chives
- Freshly cracked black pepper
Pumpkin Pie Oatmeal
By BClover
Directions 1. Put the oats, milk, sliced banana, and cinnamon into a small pot on the stove
- Ingredients
- 1/2 cup old-fashioned oats
- 1/2 cup skim milk
- 1 ripe banana, sliced
- 2 dashes cinnamon
- 1/4 cup pureed canned pumpkin
- 1 dash ground cloves
- 1 dash ground nutmeg
- Handful frozen blueberries (optional)
Cilantro Lime Chicken Tacos
By BClover
Season chicken with salt, pepper and garlic powder
- cooking spray for sauteeing 2-3 large boneless, skinless chicken breasts, cut in bite sized pieces
- salt and pepper to taste
- 1 teaspoon garlic powder
- 1/2 cup cilantro lime pesto (recipe follows)
- flour or corn tortillas
- preferred taco garnishes (salsa, sour cream, cheese, etc)
- Cilantro Lime Pesto recipe
- 1 cup fresh cilantro leaves (do not include stems)
- 2 1/2 tablespoons extra virgin olive oil
- 2 tablespoons sliced, toasted almonds
- 3 tablespoons chopped, fresh garlic
- 1 1/2 teaspoon lime juice
- 1/2 cup shredded asiago (Parmesan or Romano can be substituted too)
- 1 1/2 teaspoon kosher salt
- 1/4 cup chicken broth
Green Goddess Salad With Romaine, Cucumber and California Avocado (sonoma diet)
By BClover
Start to Finish: 20 minutes Yield: 6 Servings, 1 1/2 cups
- 2 hearts of romaine lettuce
- 1 hot house cucumber, peeled, seeded, sliced 1/4 inch wide half moons
- 4 radishes, sliced thin
- 1 California avocado, ripe
- 1/2 cup Green Goddess Dressing (see below)
- 1 tablespoon chives, cut 1/4 inch wide
- Salt, pepper and lemon juice to taste
Beef Barley Stew
By BClover
Directions: Place all ingredients in a 5 quart slow cooker or Crockpot
- Here are the Ingredients:
- 1 lb Beef Stew Meat, *diced small*
- 1 1/4 cups sliced or chopped carrot
- 1 1/4 cups chopped onion (I just toss in a handful of Dried Onion Flakes from LDS Cannery)
- 3/4 cup chopped celery
- 5 Cups Water
- 1 tsp parsley flakes
- 1/4 tsp pepper
- 1 tsp granulated sugar
- 2 TBSP Beef Bouillon powder
- 1/2 cup pearl barley
- 15 oz can tomato sauce